Denver Barbell Club
Olympic LiftingThis program designed for the beginner to intermediate weightlifter who wants to review weightlifting positions & technique, and establish (or expand upon) strength numbers, before jumping into a more advanced program.
This 3 Day/Week version is especially helpful for those that only train 3 days/week, Masters athletes, or CrossFit athletes.
There are no prescribed percentages on this program, with the goal being perfect movement every rep, every session.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Black & Gold Snatch Day Warmup
Complete one of the following for 3-5 minutes total: Assault Bike Jumping Jacks Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Snatch Bar work, 3-5 reps: Snatch Grip Press OH Squat Snatch Deadlift Power Position Muscle Snatch Tall Snatch
A
Power Position Snatch Pull + Power Position Muscle Snatch
3 x 4
B
Power Position Power Snatch + Overhead Squat
4 x 4
C
Halting Snatch Deadlift
5 x 3
D
Back Squat
3 x 8
E1
Sorensen Hold
3 x 0:30
E2
Choice Bicep Exercise
3 x 10
Prep
A
Black & Gold Jerk Warm-Up
Complete one of the following for 5 minutes total: Assault Bike Rowing Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Shoulder/Thoracic Prep: Wrist Stretches (ask coach for suggestions if needed) IYT's - 5 reps (I +Y+T = 1 rep) Bent Over IYT's - 5 reps Foam roller or box thoracic stretch - 30 seconds PVC Pass Thrus - 10 reps PVC Around the Worlds - 10 reps Jerk Bar Work: Behind the Neck Overhead Press - 5 reps Overhead Press - 5 reps Push Press - 5 reps Power Jerk - 5 reps Split Jerk Footwork - 5 reps Tall Jerk - 5 reps
A
Pause Jerk Dips
3 x 5
B
Power Jerk
4 x 3
C
Front Squat
3 x 5
D
Strict Press
3 x 10
E1
Weighted Plank Hold
4 x 0:30
E2
Split Jerk Footwork
4 x 10
A
Power Position Clean Pull + Power Position Muscle Clean
3 x 4
B
Power Position Power Clean + Front Squat
4 x 3
C
Halting Clean Deadlift
5 x 3
D
Back Squat
3 x 6
E1
Back Extension
3 x 10
E2
Tricep Choice
3 x 10
Prep
A
Black & Gold Clean Warm-Up
Complete one of the following for 5 minutes total: Assault Bike Rowing Jog Then complete all of the following: Sit in a Squat - 30 seconds Big Arm Circles - 15 reps increasing in speed as you warmup Half- Kneeling T-Spine Rotation with Reach 10 reaches each side Toes Touches - 15 reps Squat Jumps - 10 Reps Shoulder/Thoracic Prep: Wrist Stretches (ask coach for suggestions if needed) IYT's - 5 reps (I +Y+T = 1 rep) Bent Over IYT's - 5 reps Foam roller or box thoracic stretch - 30 seconds PVC Pass Thrus - 10 reps PVC Around the Worlds - 10 reps Clean Bar Work, 3-5 reps: OH Press Front Squat Clean Deadlift Muscle Clean + Push Press Tall Clean - 3 reps
